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Suz's Kickboxing Training Log


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A bunch of stomach punches and leg kicks for conditioning with my husband Trev (because it was so much fun in class today)

Please explain this

I get all kinds of freaky associations. You tie each other up and just go nuts or what??

 

I just realized how this sounds!

 

Get those dirty thought out of your mind, offense 74, it's strictly training! I'm training my stomach and legs to be able to withstand punches and kicks for fighting. I'm all bruised up but I'll heal back tougher.

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Saturday January 6th, 9:45am-11:00am:

 

Breakfast at 8:30am: vega and rice milk (we had a blackout so our blender was down, no green smoothie today )

 

Pre warm up: light stretching

Warm up: 3 x 2 minute rounds of shadow boxing

Stretching

10 minutes of front kick target drills

50 side kicks with each leg

15 minutes of kata practice

45 pushups

120 crunches

135 squats

Cooldown: stretching

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Sunday January 7th, 11:45pm-1:15pm:

 

Breakfast at 11:00am: banana, kale, flax oil, rice milk, vega smoothie

 

Pre warm up: stretching

Warm up: 2 minutes running, 20 seconds knees up running

10 minutes of kickboxing technique drills

Stretching

30 x sidekicks on each leg

15 minutes of takedowns and submissions with partners

10 minutes of kickboxing technique drills with 5lb dumbells

60 x squats with 5 lb dumbells

50 x situps

30 x crunches

25 x pushups

25 x squat jumps

5 minutes jogging on the spot with jumps thrown in

Stretching

3 x 2 minute rounds on the heavy bag

10 pullups

7 overhand pullups (with some assistance as I find this VERY hard still)

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January 7th, 9:00pm:

 

Before bed crunch session.

 

100 regular crunches

100 cross crunches

100 side to side crunches

 

My abs are definitely hard, they're just not very well defined. This is gonna take a while, isn't it?

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January 10th, 10:00pm:

 

Before bed crunch session.

 

100 regular crunches

100 cross crunches

100 side to side crunches

 

----

 

January 11th, 10:00pm:

 

Before bed crunch session.

 

100 regular crunches

100 cross crunches

100 side to side crunches

 

----

 

I was unable to get to the kickboxing gym this week due to crazy weather -- hurricane force wind storm followed by a blizzard and freezing rain, downed trees and power lines everywhere, bridge closures, and traffic gridlock. It takes a lot to keep me out of the gym and this was a lot.

 

I feel terrible. My body feels weak, sluggish. My diet has been excellent, 90% raw this week, no coffee at all, I'm well beyond the detox stage, so this feeling's gotta be from lack of exercise. I'm hoping to be back at the gym Saturday and Sunday for 2 monster classes.

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Saturday January 13th, 9:45am-11:00am:

 

Breakfast at 8:00am: Green smoothie (vega, rice milk, water, banana, kale, ginger)

 

Pre warm up: 2 mins skipping, light stretching, 10 pullups

Warm up: 10 minutes of punch/kick combo drills

Stretching

10 minutes of side kick drills on the thai pads

10 minutes of round kick drills on the thai pads

1 x 3 minute round on the heavy bag

100 x crunches

25 x pushups

Cooldown: stretching

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Sunday January 14th, 11:45pm-1:00pm:

 

Breakfast at 11:00am: Green smoothie (vega, rice milk, banana, kale, flax oil)

 

Pre warm up: stretching

Warm up: 2 minutes skipping

Stretching

2 minutes shadow kickboxing

20 minutes of round kick drills on the thai pads

10 minutes of karate stance technique drills

30 pushups

90 crunches

150 squats

1 minute of sprinting

2 minutes shadow kickboxing

1 minute of holding horse stance as low as we could

 

After class workout: 2 x 2 minute rounds on the heavy bag

more stretching

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Monday January 15th, 10:30pm

 

100 regular crunches

100 cross crunches

100 side to side crunches

 

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Tuesday January 16th, 8:00pm-9:15pm:

 

Pre warm up: light stretching, 10 pullups

Warm up: knees up running super fast and 2 mins jumping jacks

10 minutes of Intense leg stretching, splits, etc.

2 minutes of shadow kickboxing

2 minutes of skipping

2 minutes of roundkicks on thai pads

2 minutes of punch/kick combo target drills

2 minutes of situps while holding a medicine ball

2 x 2 minute kickboxing rounds on the heavy bag

2 more minutes of punch/kick combo target drills

2 more minutes of roundkicks on thai pads

4 minutes of roundkicks on floppy targets

2 minutes of sidekicks on thai pads

2 more minutes of skipping

20 pushups

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Thursday January 18th, 11:00am-12:15pm:

 

Pre warm up: light stretching, 13 pullups

Warm up: 3 minutes of running

2 minutes of front kick drills

stretching

2 minutes of switchstance/roundkick practice

20 minutes of heavy bag work (jump roundkicks and jab/punch/roundkick combos)

25 x pushups

30 x dips

20 x jump squats

2 minutes of shadow kickboxing

15 minutes of nunchacku training

Cooldown: light stretching

After class I went and did 2 x 2 minute rounds on the heavy bag.

 

I'm finding these 2 rounds at the end of class are wicked for taking every last ounce of energy I have.

 

My legs look like a car ran over them from all of the roundkicks on the bag today. I have almost no feeling anymore in my right leg and I can go super hard with it. My left leg isn't toughened up yet and it gives me issues. I suppose I should bite the bullet and work the left leg really hard, suffer through the pain and toughen it up already. Alright, that's my new mission...

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Saturday January 20th, 9:45am-10:45am:

 

Breakfast at 8:30am: vega/banana/rice milk smoothie

 

Pre warm up: light stretching

Warm up: 2 minutes of jumping jacks

Jab/punch/ change direction combos

Front kick/round kick combos

10 seconds knees up running

Stretching

Circuit training:

2 minutes on the pull-up bar: 1 x set of 15, 1 x set of 5, 2 x overhand

2 minutes holding the plank position

2 minutes of kickboxing on the heavy bag

2 minutes of shadow kickboxing with 5lb dumbells

2 minutes of squats

4 minutes of low kicks on thai pads

2 minutes of round kick training on floppy targets

2 minutes of shadow kickboxing

2 minutes of crunches: 200 total

25 pushups

 

Post work out meal: 1 orange, 1 banana, 1/2 grapefruit, sprouted grain bread, water

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Sunday January 21st, 11:45pm-1:15pm:

 

Breakfast at 9:00am: banana, kale, flax oil, rice milk, vega smoothie, 1/2 a grapefruit, and one orange.

 

Pre warm up: stretching

Warm up: jab/punch/roundkick/sidekick combo's

Shadow kickboxing

Stretching

30 minutes of jab/punch/sidekick combo's on the heavy bag

10 minutes of flying knees on the heavy bag

200 squats

4 minutes of situps, crunches, and leg raises

 

Post work out:

2 x 2 minute kickboxing rounds on the heavy bag

45 pushups

Stretching

10 sidekicks on heavy bag

20 roundkicks on heavy bag

2 minutes of roundkick target training

 

Post work out food: homemade vegan pizza and water

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Monday January 22nd, 10:00pm

 

100 regular crunches

100 cross crunches

150 side to side crunches

25 hindu squats

2 minutes of leg raises

 

----

 

Tuesday January 23rd, 8:00pm-9:15pm:

 

Pre warm up: light stretching

Warm up: 4 minutes of running

5 minutes of Intense leg stretching, splits, etc.

2 minutes of shadow kickboxing

5 minutes of front kicks

10 minutes of round kicks

10 minutes of side kicks

15 minutes of sparring drills

25 pushups

10 knuckle pushups

2 minutes of jumping jacks

2 minutes of squats

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Thursday January 25th, 6:15am-7:15am:

 

Breakfast at 5:45am: 1 banana

 

Before class warm up: 2 minutes of running, light stretching

In class warm up: 5 minutes of skipping

5 minutes of really good stretching

2 minutes of shadow kickboxing

5 minutes of jap/punch/hook drills

2 minutes of karate stance jab/punch drills

10 minutes of foot work

20 minutes of foot work with partners

60 crunches

45 pushups

2 minutes of holding horse stance while continually throwing front kicks

 

2nd Breakfast at 8:00am: Vega with 1/2 rice milk 1/2 water and a splash of flax oil.

 

15 minute dog walk, then off to work at 8:30am. I love Thursday mornings!

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Saturday January 27th, 9:45am-11:00am:

 

Breakfast at 8:00am: Green smoothie (vega, rice milk, water, banana, kale, ginger, cayenne)

 

Pre warm up: 15 minutes of stretching

Warm up: 10 minutes of jab/punch kickboxing combo drills

10 minutes of stretching

5 minutes of kickboxing combo drills

25 reverse sidekicks

25 leading sidekicks

2 minutes of shadow kickboxing

Stretching

10 minutes of Karate stance combo drills

30 squats

2.5 minutes of leg raises

Post class cooldown: 5 minutes of stretching, 5 minutes of roundkicks on the dummy

 

-----

 

Sunday January 28th, 11:45pm-1:15pm:

 

Breakfast at 9:00am: Green smoothie (vega, rice milk, mango, blackberries, kale)

 

Pre warm up: 10 minutes of stretching and kata practice

Warm up: 5 minutes of jumping jacks

Stretching

25 reverse sidekicks

25 leading sidekicks

5 minutes of sparring

10 minutes of kata practice

2 minutes of squats

2 minutes of sprinting

5 sets of suicides + 20 squats + 20 crunches + 10 pushups

Post class cooldown/work out:

5 minutes of roundkicks on the heavy bag -- concentrating on height and strength.

5 sets of 5 pullups

3 overhand wide grip pullups

5 minutes light stretching

 

I made progress today with toughening up my left leg on the heavy bag. I have a sweet purple bruise on my shin and the top of my foot. A few more weeks of this and I should be good to go full strength with it. I went so hard with my right leg today that I actually started losing all feeling in it afterwards. My big toe went completely numb even.

 

-----

 

Sunday January 28th, 10pm before bed workout:

 

150 regular crunches

150 cross crunches

150 side to side crunches

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Thursday February 1st, 6:15am-7:15am:

 

Breakfast at 5:45am: 1 banana

 

In class warm up: 5 minutes of skipping

5 minutes of stretching

5 minutes of hook kicks

2 minutes of shadow kickboxing

2 minutes of foot work

2 minutes of foot work/jab/punch technique

10 minutes of takedowns and submissions with partners

10 minutes on the heavy bag - jab/punch/hook/roundkick combos

35 regular pushups

5 pushups - holding halfway/holding just off the floor/holding halfway again

 

Post work out breakfast at 8:00am: Green smoothie (vega, vanilla rice milk, banana, blackberries, apple, ginger, kale, cayenne)

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Saturday February 3rd, 9:45am-11:00am:

 

Breakfast at 8:00am: Green smoothie (vega, rice milk, water, banana, pear, kale, flax oil)

 

Pre warm up: light stretching

Warm up: 5 minutes of running

2 minutes of front kicks

Stretching

5 minutes of hook/upper cut combo drills

2 minutes of shadow kickboxing

5 minutes of karate stance drills

5 minutes of fighting stance footwork

2 minutes of hook kick drills

15 minutes of hook kick drills on kick paddles

4 minutes of skipping

100 crunches

50 squats

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Sunday February 4th, 11:45am-1:15pm:

 

Pre warm up: stretching

Warm up: 2 minutes running, 4 minutes of jumping jacks

Stretching

5 minutes of jab/punch/roundkick combo drills

15 minutes of heavy bag work

10 mintues of conditioning training - jab/punch/uppercut/hook combos

2 minutes of crunches

2 minutes of squats

45 pushups

35 crunches

15 super wide pushups

15 narrow pushups

15 super narrow pushups

 

After class:

20 full strength roundkicks on the heavy bag (each leg)

30 hookkicks -- slow for technique

10 regular pullups

8 overhand pullups

Light stretching

 

-----

 

Sunday February 4th, 11:00pm:

 

100 regular crunches

100 side to side crunches

100 cross crunches

40 pushups

10 minutes of sparring drills with Trev

 

-----

 

Monday February 5th, 8:30am:

 

3.2K run on the gravel track down the street.

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Thursday February 6th, 8:00pm-9:15pm

 

Pre warm up: light stretching, 10 pullups, a bunch of roundkicks, hookkicks and sidekicks.

Warm up: 3 minutes of running

Stretching

10 minutes of sparring

10 minutes of frontkick, roundkick, sidekick and hookkick drills

10 pushups

20 minutes of kata practice

25 pushups

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